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7Food for teeth - the best and the worst products according to scientists
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The article discusses the main functions of teeth for normal human life and their relationship with the body. A systematic review of modern specialized literature and relevant scientific data was carried out. A list of products useful for teeth is indicated. Potentially unfavorable foods for teeth are analyzed separately, and general recommendations for maintaining their health are indicated.
Keywords: teeth , health, healthy foods, dangerous foods, recommendations
Brushing, flossing and regular visits to the dentist are key to a beautiful smile. But the role of nutrition should not be underestimated. Sugary foods and drinks lead to tooth decay, and nutrient deficiencies can be the cause of many dental diseases. The secret to oral health lies not only in proper hygiene, but also in a healthy diet. We decided to debunk the myths and find out what is on the list of the most useful products for protecting tooth enamel, dentin and gums.
How to eat for children and adults to save teeth
One of the main conditions for the formation of resistance to caries in children is the quality nutrition of the mother during pregnancy. In her diet should be dairy products, vegetables, berries. Equally important is a healthy diet in the first year of a child's life, as during this period the formation of dental tissue occurs.
The most essential vitamins for teeth and gums:
• C - participates in the synthesis of collagen and thereby supports tissues, their healing (a large deficiency leads to bleeding);
• D - Holds enough calcium for healthy bones and teeth.
The most important minerals are calcium and phosphorus. All substances can be obtained from natural products, but in autumn and winter it is worth considering taking supplements.
Eating habits that damage teeth: unhealthy foods and drinks
The main cause of tooth decay is food rich in carbohydrates. Bacteria use sugar, starch for nutrition and plaque formation. The end product of the detrimental process is an acid that destroys the enamel.
Scientists have found that an increased concentration of sugar in the oral cavity persists after eating for another 20-40 minutes. In other words, the more often you snack, the longer your teeth are at risk of developing cavities. This is a good reason to cut out sugary foods between meals. The best snack dentists call raw vegetables and fruits - they train the dentition, contribute to their self-cleaning.
In addition to sweetened sodas and foods with added sugar, there are other culprits for tooth decay: citrus fruits (especially lemon in hot water), dried fruit, chips, soda, pickles, red wine.
There are three ways to reduce the damage from the above food: rinse your mouth with water, chew sugar-free gum, or eat a small piece of cheese. The latter has a neutralizing effect.
The 8 Healthiest Foods for Healthy Teeth
1. Dairy products
Cottage cheese is low in sugar, high in calcium, and balances the pH level in the mouth, which helps preserve enamel. Milk and yogurt are also rich in nutrients, reduce acid levels and thereby fight tooth decay. [one]
2 eggs
Egg yolks are an excellent source of calcium and vitamin D. Clinical studies show that they are needed both for the prevention of diseases of bones and teeth, and for their treatment. [2]
3. Celery
Crispy fresh vegetable contains the most essential vitamins and minerals. The fibrous texture of celery makes it a very effective dentifrice, similar to dental floss.
4. Carrot
The vegetable is one of the best for fighting tooth decay due to the high content of useful compounds: vitamin C, calcium, keratins. Fresh carrots also help clean your teeth like a natural toothbrush and wash away stain-causing bacteria. [3]
5. Leafy greens
Spinach , lettuce and all types of cabbage are superfoods with calcium, folic acid and other beneficial substances for teeth and gums. Fresh vegetables contain the highest amount of valuable compounds, but their concentration decreases during cooking. [four]
6. Apples and pears
Hard fibrous fruits are unlikely to save you from a visit to the dentist, but still have a number of advantages. Raw pears stimulate salivation, neutralize acids in the mouth that cause putrefaction. Apples, unlike apple juice, do not contribute to the development of cavities, and in the process of chewing their fibrous texture stimulates the gums. [5, 6]
7. Nuts
Almonds, cashews, peanuts, Brazil nuts help fight bacteria and pathological processes. But walnuts win this rating, containing fiber, folic acid, iron, thiamine, magnesium, iron, niacin, vitamin E, vitamin B6, potassium, zinc.
8. Meat, offal and oily fish
Red meat, offal has a rich nutrient profile. They contain all the vitamins and minerals mentioned above. Salmon and other types of oily fish boast a high concentration of phosphorus, which is necessary to protect tooth enamel. [7]
Other ways to fight caries
Saliva is mostly water and thickens when dehydrated, causing problems in the mouth. Therefore, drinking only 30 ml of water per 1 kg of weight daily, you get rid of toxins and even reduce the number of visits to the dentist. You will have to visit the doctor even less often if you follow simple rules:
• always brush your teeth at night, but do not do it immediately after eating - if there was something sour or sweet in the food, the enamel softens (before brushing, you need to wait 30 minutes for it to remineralize );
• use fluoride toothpaste;
• avoid foods with phosphates (sausages, smoked meats, processed cheese, Coca-Cola, etc.) - an excess of phosphates leads to a shift in the balance of calcium and phosphorus in the body, makes teeth and bones brittle;
• eat more often strawberries, watermelon, pineapple - they contain enzymes that lighten enamel without harm;
• take breaks between meals for at least two hours so that saliva restores its anti- karyotic properties;
• cut down on snacking - if you snack every half hour, the pH level in your mouth constantly drops and your teeth are constantly in an acidic environment, which leads to their destruction.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Recent studies linking gum disease to heart disease, diabetes, Alzheimer's disease have led many people to start flossing. But proper oral hygiene is only the first step to health. A balanced diet with a sufficient amount of proteins, fats, vitamins and minerals creates real miracles. Beneficial methods must be combined and doctors advise doing everything possible to protect teeth from decay.
Literature
1. Prevention of tea-induced extrinsic tooth stain,
https://onlinelibrary.wiley.com/doi/abs/10.1111/idh.12096
2. Hen's egg as a source of valuable biologically active substances, https://pubmed.ncbi.nlm.nih.gov/27383572/
3. Numbers of natural teeth, diet, and nutritional status in US adults, https://pubmed.ncbi.nlm.nih.gov/18037650/
4. The effect of cooking on the phytochemical content of vegetables, https://pubmed.ncbi.nlm.nih.gov/24227349/
5. Effect of chewing an apple on dental plaque removal and on salivary bacterial viability, https://pubmed.ncbi.nlm.nih.gov/30020943/
6. A randomized study in young subjects of the effects of eating extra fruit or nuts on periodontal inflammation, https://pubmed.ncbi.nlm.nih.gov/29607092/
7. Loss of Posterior Occluding Teeth and Its Association with Protein-Micronutrients Intake and Muscle Mass among Thai Elders: A Pilot Study, https://pubmed.ncbi.nlm.nih.gov/30997924/
An extended HTML version of this article is available on the edaplus.info website. Food for teeth - the best and worst foods according to scientists
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Received 10.11.2021
Abstract. The article discusses the main functions of teeth for normal human life and their relationship with the body. A systematic review of modern specialized literature and relevant scientific data was carried out. A list of products useful for teeth is indicated. Potentially unfavorable foods for teeth are analyzed separately, and general recommendations for maintaining their health are indicated.
